Nashi, or “Asian pears”, are crisp, juicy and refreshing, with a texture somewhere between an apple and a pear. They are a great source of fibre (around 6 grams in a medium nashi), and provide vitamin C, vitamin K, potassium and copper.
Wellness
Here is what nashi bring to a balanced diet:
Digestive health Their generous fibre keeps you regular and feeds your good gut bacteria.
Heart health Soluble fibre and potassium support healthy cholesterol and blood pressure, and nashi are naturally fat-free and sodium-free.
Blood sugar Like other pears, nashi have a low glycaemic index, making them a smart fruit choice for people managing diabetes.
Hydration Nashi are around 88% water, wonderfully refreshing on a hot day.
Immune health Nashi provide vitamin C, which supports normal immune function.
Antioxidants The skin contains polyphenols that help protect your cells from oxidative stress, so eat them unpeeled.
Beauty
From the inside Vitamin C helps your body make collagen, and the water and fibre in nashi support hydrated, healthy-looking skin.
Weight management
A medium nashi has only around 210 kJ (50 calories) and lots of fibre, so it is crunchy, filling and naturally sweet.
Cooking with nashi pears
For a totally unique take on a traditional appetizer, place a smear of blue cheese on a wedge of Nashi pear and wrap it with prosciutto.
Pears make a sweet and texturally interesting addition to a pumpernickel snack with cos lettuce, chicken and dijon flavoured greek style yoghurt, a great way to sneak some healthy fruit into your child’s daily diet!
Speaking of cheese as we have, a Nashi, Gorgonzola and balsamic glazed onion cauliflower based pizza is scrumdelicious. You can add some walnuts for added health benefits and a little extra crunch!
Pears stand up well with smoked chicken stir-fries , a dash of white vinegar and some minced fresh ginger.
I love them char grilled and served with a wild rocket, roast pumpkin, Persian feta and goji berry salad.
A pear tart is always a lovely contribution to a family gathering. All you need to do is blend some almonds, dates and coconut oil for a base, fill with some greek style yoghurt and top with some thin slices of Nashi pear.
For a truly simple, sublime and elegantly-colored party-pleaser, lightly simmer some Nashi with green ginger wine, fresh lemon and orange juice, sugar, vanilla extract, cinnamon and cloves or saffron poached for a zany finish.
“A man watches his pear-tree day after day, impatient for the ripening of the fruit. Let him attempt to force the process, and he may spoil both fruit and tree. But let him patiently wait, and the ripe pear at length falls into his lap.” ~Abraham Lincoln
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
